What Is It?
This specific amino acid (a.k.a. a building block for protein) is considered “essential,” which means your body can’t make it on its own — you can only get it from food. All types of protein-rich foods are made of a combination of different amino acids. Tryptophan is important because it helps the body produce two must-haves: the B-vitamin niacin and the chemical serotonin. Like many other nutrients, supplements exist, but research has found these can cause some very dangerous side effects. So, as usual, stick to the safest version — tryptophan found naturally in your food!

Why Is It Good For You?
Tryptophan is one way that our bodies can get niacin; plus, it’s important for energy metabolism, our digestion and maintaining healthy skin.

What About That “Turkey Makes You Sleepy” Story?
That food myth has to do with tryptophan’s help in forming serotonin, which is involved in sleep regulation, appetite control and mood. The reality is that you’d have to eat tryptophan alone and on an empty stomach (not likely on Thanksgiving) in order for it to make you feel sleepy. Because foods that contain tryptophan also contain other types of amino acids, that holiday turkey isn’t what’s making you tired. In fact, turkey’s tryptophan content isn’t even as high as it is in chicken and cheese.

The reality: Overeating, drinking alcohol and consuming a high-fat meal (which takes more time and energy to digest) are more likely the causes for that Thanksgiving afternoon nap.

Where Can I Find It?
Other than turkey, here are some of the major sources of tryptophan:
Cheese
Chicken
Eggs
Fish
Mushrooms
Nuts
Peanut butter
Pork
Pumpkin (and pumpkin seeds)
Spinach
Tofu
Turkey
Turnips

See a lot of familiar Thanksgiving dishes lurking in that list?

What Are They?
Anthocyanins are pigments that give fruits, vegetables and flowers their red, purple and blue colors. Researchers have found more than 300 different kinds of this antioxidant in plants. Experts are still looking into which foods contain the heartiest doses, but at this point, berries appear to be the front runner. To get the full spectrum, however, eat a variety of different foods.

Why Are They Good For You?
Although hard to pronounce, anthocyanins are one of the most powerful anti-inflammatory antioxidants. They travel throughout the body to protect our blood vessels and nervous system. That’s good news for your heart and brain. There’s also research that shows they may help ward off diabetes, bolster eyesight and lower risks of some types of cancer. You can’t go wrong there.

Where Can I Find Them?
Berries like acai, blueberries, blackberries, raspberries, cherries, red grapes, cranberries and red currants are among the most potent sources. You’ll also find anthocyanins in red cabbage, sweet potatoes, red onions and eggplant. Right now, there’s no daily recommended amount and no risk from getting too much from food, so eat up!

What Is It?
Selenium is classified as a “trace” mineral along with nutrients like iron, copper and zinc. “Trace” doesn’t mean that these minerals are less important, just that the body requires them in smaller amounts — generally less than 100 milligrams per day.

Why Is It Good For You?
The major benefit of selenium is to prevent damage to cell structures like red blood cells. The mineral is also involved in our hormone metabolism and immune function and may protect against some forms of cancer. While important, too much can actually be toxic. Symptom of overdoing it include nausea, vomiting, abdominal pain and hair loss. But unless you’re downing supplements or selenium-rich foods left and right, you should be safe. Keep reading for more on how much you need.

Where Can I Find It?
Selenium comes from both plant and animal sources like whole grains, nuts, meat, fish and poultry. A food’s selenium content can vary depending on the soil in which the plants were grown or where the animals were raised. Brazil nuts are one of the best sources of selenium; in fact, they have so much selenium that the National Institute of Health recommends eating them only occasionally to avoid toxic effects.

The daily recommended amount of selenium is 70 micrograms. Since micrograms may not mean anything to you, here are some common selenium-rich foods:

• 1 ounce of Brazil Nuts = 544 micrograms (780%)
• 3.5 ounces steamed clams = 64 micrograms (91%)
• 3.5 ounces cooked crab = 40 micrograms (57%)
• 3 ounces cooked cod = 32 micrograms (45%)
• 3.5 ounces cooked turkey breast = 32 micrograms (45%)
• 3.5 ounces cooked chicken breast = 20 micrograms (30%)
• 1 medium egg = 14 micrograms (20%)
• 1 cup cooked oatmeal = 12 micrograms (15%)
• 1/2 cup cooked brown rice = 10 micrograms (14%)
• 1 ounce of walnuts = 5 micrograms (8%)

Recipes to Try:
• Crab Salad in Wonton Cups (shown above)
• Cod with Fennel, Dill and Tomatoes
• Poached Eggs with Herb-Roasted Turkey Breast and Sweet Potato Hash
• Mixed Greens with Mandarin Oranges and Walnuts

What Is It?
Similar to beta-carotene, lutein is a type of naturally occurring pigment called a carotenoid, which has various beneficial functions throughout the body. Lutein specifically impacts the health of the eyes, skin and heart. Just as beta-carotene creates the orange and red colors in fresh foods (like carrots and peppers), lutein makes foods yellow and green (like those egg yolks and spinach).

Why Is It Good For You?
Among other benefits, lutein keeps your eyesight strong. Getting enough in your diet can help reduce the risk of vision loss as you age — known as Age-Related Macular Degeneration. Lutein also helps maintain your skin’s elasticity and hydration and has been linked to preventing plaque build up in your arteries, which is very important for a healthy heart. Foods in the carotenoid family may also help protect against breast cancer.

Where Can I Find It?
Leafy greens (e.g. spinach, kale and collards), corn, broccoli and papaya are all good places to go for lutein. In addition to its plant sources, this antioxidant also comes from animal sources such as egg yolks. Even though one egg has considerably less lutein than a cup of kale (see below), research indicates that the our body’s better use egg’s lutein -– a good reasons to eat both!

USDA guidelines recommend 4 to 6 milligrams of lutein per day. According to the Lutein Information Bureau, the average American only consumes between 1 and 2 milligrams per day. Research, meanwhile, says we should get 6 to 10 milligrams a day to reap lutein’s proper healthy benefits. What’s that mean? Eat up!

Here are some example amounts of lutein found in common foods:
1 cup raw kale = 26.5 milligrams
1 cup cooked kale = 23.7 milligrams
1 cup cooked spinach = 20.4 milligrams
1 cup cooked green peas = 4.1 milligrams
1 cup cooked corn = 1.5 milligrams
1 cup romaine lettuce = 1.1 milligrams
1 cup cooked broccoli = 0.8 milligrams
1 large egg = 0.2 milligrams

What Is It?
Lycopene is what gives tomatoes, watermelon and other red fruits (yes, tomatoes are fruits) their ruby hue. Along with providing produce their gorgeous color, this antioxidant helps protect our healthy tissues from being wounded by cell-damaging substances known as free radicals.

Why Is It Good For You?
Regularly chowing down on foods with lycopene have been linked with a lower risk of cardiovascular disease, prostate cancer and macular degeneration (that is, poor eyesight as you get older). It’s important to note that the studies that found these positive effects studied people eating actual tomatoes and not popping lycopene supplements. This tells me that it’s the combo of nutrients found in tomatoes (like lycopene, vitamin C and folate) that may be more effective than lycopene alone.

Where Can I Find It?
Tomatoes are by far the best sources of lycopene (as all our ketchup bottles like to tell us!), but you can also get it from pink grapefruit, watermelon, apricots and guava. Cooked tomatoes and tomato products like canned tomatoes, tomato soup, tomato paste, spaghetti sauce and ketchup actually contain more lycopene than fresh tomatoes. One medium tomato contains about 4 milligrams, but one cup of tomato soup contains close to 25 milligrams — that’s 6 times more!

There’s currently no standard recommendation for a daily dose of lycopene, but here are a few more examples of how much is in some foods. (Remember one fresh tomato has 4 milligrams.)
1 cup tomato juice = 20 milligrams
1/2 cup tomato or spaghetti sauce = 19.4 milligrams
1/2 cup canned tomatoes = 11.8 milligrams
1 cup watermelon = 7.8 milligrams
1/4 cup salsa (with cooked tomatoes) = 7 milligrams
2 tablespoons ketchup = 5.1 milligrams
1 cup pink or red grapefruit = 3.6 milligrams

What Is It?
Vitamin C (a.k.a. ascorbic acid) is one of many water-soluble vitamins. Because our bodies don’t store water-solubles well, you should make vitamin C-rich foods part of your everyday diet to get a steady supply. You may also spot “ascorbic acid” in the ingredients on some packaged foods — it’s sometimes added to foods to help them maintain freshness and color.

Why Is It Good for You?
Vitamin C forms collagen, a fibrous material that makes our body’s connective tissue and keeps skin, hair and nails vibrant and strong. This vitamin also increases your body’s absorption of iron. If you need to get more iron, try mixing vitamin C-rich foods with iron-rich foods to make sure you get the best of both.

Vitamin C also acts as an antioxidant to decrease inflammation and prevent damage to your body’s cells. Ever spritz cut-up apples or avocados with lemon juice to keep them fresh? It’s the same damage-fighting vitamin C in citrus juice that helps slow your apples’ browning.

You can easily get your vitamin C from whole foods, but many people take supplements, which are safe in small amounts. Anything over 1,000 milligrams can cause stomach upset and possibly kidney stones, so don’t overdo it.

Where Can I Find It?
To answer my teaser question, a single cup of broccoli has more vitamin C than a medium orange, and a medium red pepper has more than twice what the orange has! Eat any of the following foods, and you’ll be able to get the recommended 60 milligrams every day.

1 medium orange = 70 milligrams (116%)
1 cup chopped pineapple = 79 milligrams (131%)
1 cup broccoli = 81 milligrams (135%)
1 cup strawberries = 98 milligrams (163%)
1 medium red pepper = 152 milligrams (253%)

What is it?
Vitamin A is a fat-soluble vitamin — its two forms are retinol (commonly referred to as just “vitamin A”) and beta-carotene. Your body can convert beta-carotene into retinol. Both kinds of vitamin A are found in food, and eating either counts toward your daily needs.

Why is it good for you?
Vitamin A builds healthy skin, bones and eyes (night blindness is a symptom of A deficiency). Beta-carotene also works as a cell-protecting antioxidant.

But too much of a good thing is possible. Our bodies store excess vitamin A, so overdoing supplements can have some negative effects, including birth defects, liver damage and nervous system disorders. Studies have found that large doses of beta-carotene supplements can increase the risk of lung cancer, especially in smokers. But we’re just talking about overdoing the artificial vitamins found in supplements. Don’t limit those vitamin A-rich foods!

Where can I find it?
The retinol form of vitamin A is in butter, cheese, milk, egg yolks and liver. Beta-carotene hangs out in dark leafy greens; bright red, yellow, and orange veggies and fruits such as oranges, limes, pineapple, apricots and cantaloupe.

The daily recommended amount of vitamin A is 5000 IU. Sure, that sounds like a huge number, but it’s easier than you might think to get it without using supplements. Here are some tasty, natural ways to help you get your full daily dose:

1 medium carrot = 8666 IU (173%)
1 cup chopped red bell pepper = 4666 IU (93%)
1 cup cooked green peas = 1050 IU (21%)
1 cup diced cantaloupe = 5411 IU (108%)
1 cup sliced mango = 1262 IU (25%)
1 cup milk = 500 IU (10%)
1 medium peach = 319 IU (6%)
1 egg yolk = 245 IU (5%)

Want to learn more? Read up on how much vitamin E and choline you need daily.

What is it?
Vitamin E is a fat-soluble vitamin that helps protect cells from damage that may cause heart disease and certain types of cancer. Antioxidants work by blocking the action of free radicals –- naturally occurring (but pesky) substances that damage cells throughout your body.

Why is it good for you?
Vitamin E has been linked to helping protect against prostate and colorectal cancer, but more research is pending on the long-term value. When it comes to heart health, vitamin E helps prevent cholesterol build up in your blood. It also helps boost your immunity and keep your skin and hair healthy.

Many people get their vitamin E from supplements, which have gone in and out of popularity in recent years — mostly because some research has shown mega-doses can be dangerous. But rest assured, these risks don’t exist when you get your vitamin E from food sources.

Where can I find it?
Vitamin E-rich foods include vegetable oils, green leafy vegetables, whole grains, wheat germ, sunflower seeds, peanut butter and egg yolks. You can easily and safely meet your daily needs of 15 milligrams a day from these foods. To give you an idea, the following contain between 3 and 4 milligrams of vitamin E:

• 1 cup cooked Swiss chard
• 1 cup cooked spinach
• 2 Tbsp peanut butter
• 1 Tbsp canola oil
• 1 Tbsp safflower oil
• 1/4 cup wheat germ
• 1 Tbsp sunflower seeds

You probably haven’t heard much about choline, but you will be amazed at the important jobs this nutrient has.

What is it?
Choline is an “essential” nutrient — meaning you need to get it from food because the body can’t make enough of it. (I remember it this way: Essential nutrients must be Eaten.) Technically choline is not a vitamin, but the body uses just like it uses water-soluble vitamins like the B vitamins and vitamin C.

Why is it good for you?
Choline helps to form lecithin, a structural part of every cell in the body. It also plays a role in the formation of acetylcholine, a powerful chemical that sends messages throughout the nervous system. Some recent research also suggests that choline influences fetal brain development, so moms-to-be should make sure they are eating plenty of choline-rich foods.

Where can I find it?
Milk, eggs, liver, veggies, legumes, nuts, seeds and wheat germ all contain choline. It’s also available in supplement form and is in many multivitamins. A recent Los Angeles Times article discusses whether or not choline supplements are necessary. Eating a well-rounded diet is the best way to get your daily dose of it.

What Is It?
Vitamin D is a fat-soluble vitamin, which means it needs fat to be absorbed by the body. This is one of the many reasons why it is important to have fat in your diet. In October 2008, the American Academy of Pediatrics doubled the amount of vitamin D recommended for infants, children and adolescents (from 200 IU to 400 IU). This drastic change made many people take a closer look at this vitamin.

Why Is It Good for You?
Vitamin D plays an important role in calcium absorption and bone growth. For children, it helps prevent rickets, which is a softening of the bones characterized by knocked knees and bowed legs. In adults, this condition is known as osteomalacia and is characterized by bending of the bones, especially the spine. Vitamin D is also involved in nerve and muscle function and helps reduce inflammation in the body. Recent research suggests that it may also play a role in immune system function and protection against high blood pressure.

Where Can I Find It?
Vitamin D is one of the only vitamins that your body can make on its own! Your skin can actually synthesize vitamin D when it is exposed to sunlight (how cool is that?). Foods such as eggs, fish, mushrooms and fortified milk products also contain vitamin D. Since it is not present in a wide range of foods, supplements are also available. Look for vitamin D in a multi-vitamin or a separate supplement in the form of vitamin D3.

It’s important to note that you cannot overdose on vitamin D with too much sun exposure, but too much from supplements can be toxic. Always talk with a registered dietitian or your doctor before taking a supplement. Signs of overdoing it include nausea, confusion and fatigue.

[Photo by Kriss Szkurlatowski / SXC ]